FIRST. Important things to remember in order of priority.

1) Stay clean. Saying no to steroids etc has huge long term health benefits. Just as a fire work burns brightly for a short while, with everybody going WOW. So it is with the person who uses muscle enhancing Drugs. Just as the fire work goes out quickly with a bang, so do most people who use Drugs to get big and strong. Steroid and growth hormone have damaging side effects. People are ill and some are dead because of these Drugs. Some of these people were my friends. Stan's Gym has in in depth understanding of the use of Drugs in sport. We value you & your health, help us keep Stan's Gym Drug Free. Thank you.


2) Don't hold your breath at all when pushing weights. Holding ones breath when exerting power dangerously raises our blood pressure. This can burst our blood vessels in our eyes or even more dangerously it can burst blood vessels in our brain. Blood red eye or a very sharp and sudden pain in the head during exercise is normally a big warning for you to go home. It is suggested that you visit your doctor or attend hospital as soon as possible, just for them to check you over. Normally in young people a few weeks away from the gym will allow everything to heal up, so you can get back to training. Most people who weight train all their lives, never experience any burst blood vessels, this warning is so you can remain among them. Generally breath out exerting power.

3) Never train on a bench with Dumb bells under the bench. Leaving Dumb bells under the bench is extremely dangerous when you are putting your Dumb bells down after use. Catching your fingers between the Dumb bell you are holding and the Dumb bell on the floor under the bench or to the side of the bench. OUCH. An amputated fingers is a real pain and so is surgery.

4) Put your own weights away as a tidy gym is a safer gym for all. When others have forgotten to put their weights away its easy to think, why bother !. Its our policy in Stan's Gym never to moan at anybody for not putting their weights away. Our reasoning is this. I have trained in gyms all over the place, America, Spain, France, and in many in England. Working out requires great concentration and the right atmosphere, I have found that the best gyms leave you alone once they have established that you know what you are doing. In my opinion the worst and most annoying gyms are the ones where you are being watched to see if you put your weights away, only to be reminded in between different exercises. Our policy is to make your training here at Stan's Gym as enjoyable and as beneficial as possible so that you make the very best gains. So please keep things tidy for us.

5) Never lift weights for the same body part without 3 - 4 days in between. Its ok to lift weights up to 4 days per week as long as your workout is designed so that each trained body part has a minimum of 3 days complete rest. Your muscles grow as you rest them between hard workouts. Say you train chest today, after your workout, you begin your first days rest, the next day is your second days rest, then the day after your third days rest. You can train that same body part again the next day or you ought to train it after the fourth days rest. Remember allowing full muscle recovery, gives maximum results, and helps prevents injuries, enabling year round training. Remember rest and grow rest and grow. Choose your workout and stick to it rigidly.
Ignoring these training principles will slow down your overall progress and in time bring about serious muscle - tendon - joint injury's.

6) Do not do maximum single lifts more than 6 times a year. You need at least 2 month of regular training in between finding out how strong you have become in a single 1 repetition lift. The reasoning behind this is that, maximum single lifts put a huge amount of pressure on your joints and ligaments and tendons. Muscle recovery is normally quicker than joint and tendon recovery, so even when the muscles don't hurt, your tendons and joints are normally still recovering, this is why its important even under normal training conditions to allow 3 days rest between training the same body part. Maximum single lifts are so intense that is normally impossible to fully recover in a few days, or even a few weeks. From my experience to ignore this advice, normally leads to some serious injury's. Those who have taken this advise train for longer injury free.

Suggested 3 day weights workout.
Choose Monday-Wednesday-Friday. Or Tues-Thursday-Saturday. Or Wednesday-Friday-Sunday.
1st suggestion. Train upper body on day one then lower body on day two and then upper body again on day three. This workout enables you to train your uper body twice and your lower body once every week.
2nd suggestion. Train lower body on day one then upper body on day two and then back to lower body on day three. This workout enables you to train your lower body twice and your upper body once per week.
3rd suggestion. The rollover workout. Whatever you last trained then train the other, week in and week out. If you trained upper body last then as you go into the next week, begin by training lower body. This workout enables you to train your upper and lower body evenly, week in and week out.
4th suggestion. Only train upper body or only train lower body, then have a cardio workout on the day in between using the fitness equipment. This workout is ideal under certain circumstances. Great for beginners, or for people waiting for injuries to recover.


Below you are able to study what exercises effect which muscles.
Always remember, if you have any questions, or you would like Stan to show you what to do. Ask Stan for a workout program.